Khởi động
Intervals · 5 phút · Tập 45s / Nghỉ 15s · 5 vòng
Xoay trạm
Divide athletes into 5 stations. Have athletes rotate every 20 seconds
- #1Cat-Cow5 phút
- #2SkiErgRPE 5
- #3Inchworm Pushup
- #4Hamstring walkouts
- #5DB Lunge and Twist
Foundational
Foundational #1B
- 50 phút
- 6
- 3
- Dumbbell
- Kettlebell
- Row Erg
- Sandbag
- Ski Erg
- Sled
- Treadmill
Phần chính
Intervals · 40 phút · Tập 1 phút / Nghỉ 20s · 30 vòng
Phần chínhXoay trạmGhi chú của coach
Class capacity is 30 athletes, with 3 per station and 6 per zone. Athletes spend 8 minutes per zone: 60 seconds at a station and 20 seconds to switch stations. Each athlete completes 3 rounds on each station and 6 rounds within a zone. Athletes do not return to previous zones. Intervals are set for RPE 9; encourage maximum effort. Zone 1: Station 1A - heavy DB Squat Clean; Station 1B - compromised Run. Zone 2: Station 2A - DB Z Press (seated); Station 2B - near max effort Row. Zone 3: Station 3A - KB Goblet Kneel to Stand; Station 3B - hard effort Ski Erg. Zone 4: Station 4A - mountain climbers (no breaks); Station 4B - bent arm sled push (use maximum distance). Zone 5: Station 5A - blast off push-ups; Station 5B - Sandbag Front Rack Lunges (walking or stationary). Focus on quads and shoulders in this block
#1
- ADB Squat Cleans
- BRunRPE 9Thay bằng: RowErg / SkiErg
#2
- ADB Z Press
- BRowErgRPE 9Thay bằng: SkiErg
#3
- AKB Goblet Kneel To Stand
- BSkiErgRPE 9
#4
- AMountain Climbers
- BUnderhand Sled PushThay bằng: Single Leg step up / Pistol Squat / DB Rack Squat / Dual KB Rack squat / DB Walking Lunges
#5
- ABlast Off Push-ups
- BSandbag Front Rack Lunge
Thả lỏng
Thả lỏng · 5 phút
Coach's preference